Whole Grains are as important in our diet as vegetables or fruits and should be present in every balanced diet because they provide a large amount of nutrients, vitamins, and fiber. Whole Grains are the seeds of grains such as wheat, corn, rye, oats, rice, or barley that retain the three parts that make them up: the bran, the endosperm, and the germ. To take advantage of all the benefits they offer, it is not necessary to consume them in their natural state; they can be crushed, split, or ground to make flour, cookies, and other foods. However, the final product must contain the same nutritional composition as the original grain. So the next time you find yourself in front of a product like packaged bread or pasta, make sure it is made from Whole Grains, as it will make its consumption more complete and nutritious. Below is a list of Whole Grains that you can incorporate into your diet and their main benefits. We are sure that doing so will not be difficult. Corn: It is the most popular Whole Grain in the world and the basis of a wide variety of foods and dishes; it is rich in antioxidants, carotenoids, and provides 10 times more vitamin A than other grains. Wheat: Tracing the origin of wheat takes us back to ancient times, and today it has become one of the main grains in our diet. Whole wheat, or whole grain as it is also known, is one of the most complete plant-based foods because it contains a high amount of minerals such as potassium, phosphorus, magnesium, iron, and zinc. In addition, it helps to lower cholesterol and reduces the risk of heart attacks, helps maintain appropriate glucose levels, and is associated with maintaining the correct weight. However, it should be considered that wheat contains gluten, a protein found in many cereals such as barley, rye, and oats, responsible for the elasticity of flour dough, which can cause in certain people a permanent intolerance known as celiac disease. Rice: The grain originating from Asia is the basis of different dishes in all cultures around the world, but switching white rice for brown rice makes your diet more balanced because it provides a greater amount of minerals, vitamins such as vitamin E, and is high in fiber. Amaranth: Amaranth is native to Central America and South America and has a unique tradition in Mexico; it is an excellent food because it contains three times more calcium than other grains, in addition to being rich in iron, magnesium, phosphorus, and potassium. Moreover, it has been confirmed to be the only grain that has vitamin C and is one of the plant-based foods with the highest protein value, as it contains lysine, an amino acid that is not found in many other grains. Oats: This cereal has been cultivated since ancient times and offers a unique type of fiber known as beta-glucan, which is extremely important in reducing high cholesterol. Oats are also rich in antioxidants, contain essential amino acids that stimulate the liver to cleanse heavy compounds from the body, and help regulate blood sugar levels.

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